Low Sodium Spicy Fish Stew

Dive into the vibrant flavors of this Low Sodium Spicy Fish Stew, a heart-healthy twist on a classic comfort dish. Bursting with bold spices like smoked paprika, cumin, and coriander, this stew delivers rich, smoky heat without relying on added salt. Fresh garlic, ginger, and a hint of jalapeño give it an aromatic kick, while tender white fish, nutrient-packed spinach, and zesty lime juice balance the dish with freshness and brightness. Perfectly simmered in a base of low sodium vegetable broth and no-salt-added tomatoes, this wholesome, one-pot meal is ready in just 45 minutes and is ideal for weekday dinners or meal prepping. Serve it piping hot with a sprinkle of parsley and a wedge of lime to bring out its robust flavors!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 4 cloves garlic, minced
• 1 teaspoon fresh ginger, grated
• 1 medium red bell pepper, diced
• 1 small jalapeño pepper, minced (optional for heat)
• 4 cups low sodium vegetable broth
• 1 15-ounce can canned no salt-added diced tomatoes
• 2 tablespoons tomato paste, no salt added
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon red pepper flakes (optional for extra spice)
• 1 pound skinless white fish fillets (like cod, tilapia, or haddock), cut into 2-inch pieces
• 2 cups baby spinach
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon fresh lime juice

Directions

Step 1

Heat the olive oil in a large, heavy-bottomed pot over medium heat.

Step 2

Add the diced onion and sauté for 3-4 minutes until softened.

Step 3

Stir in the minced garlic and grated ginger, cooking for an additional 1-2 minutes until fragrant.

Step 4

Add the diced red bell pepper and minced jalapeño (if using), and cook for another 3-4 minutes until softened.

Step 5

Pour in the low sodium vegetable broth, diced tomatoes (with their juices), and tomato paste. Stir well to combine.

Step 6

Sprinkle in the smoked paprika, ground cumin, ground coriander, and red pepper flakes (if using). Stir to evenly distribute the spices.

Step 7

Bring the mixture to a gentle simmer and let cook for 10 minutes to allow the flavors to meld.

Step 8

Gently add the fish pieces to the pot, ensuring they are submerged in the stew. Cover and simmer for 6-8 minutes, or until the fish is opaque and flakes easily with a fork.

Step 9

Stir in the baby spinach and cook for 1-2 minutes, just until wilted.

Step 10

Remove from heat and stir in the fresh lime juice and chopped parsley for brightness.

Step 11

Taste and adjust seasoning if needed, keeping in mind the low sodium goal.

Step 12

Serve hot, optionally garnished with additional parsley and lime wedges for squeezing.

Nutrition Facts

Serving size	(1846.9g)

Amount per serving	% Daily Value*
Calories	900.6

Total Fat 34.5g	0%
Saturated Fat 5.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 226.8mg	0%
Sodium 912.1mg	0%
Total Carbohydrate 50.0g	0%
Dietary Fiber 10.6g	0%
Total Sugars 20.1g
Protein 102.4g	0%

Vitamin D 907.2IU	0%
Calcium 327.8mg	0%
Iron 9.8mg	0%
Potassium 3141.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 33.7%

Protein: 44.5%

Carbs: 21.7%